DASH — sódio alvo
- Created by
- Renato Passos, Eng. de Software
- Reviewed by
- Renato Passos, Eng. de Software
Last updated: Apr 18, 2026
About this calculator
This calculator helps you set the ideal sodium target for the DASH diet, ranging from 1500 to 2300 mg per day. The DASH diet (Dietary Approaches to Stop Hypertension) is a proven eating plan to lower blood pressure. Sodium is an essential mineral, but excess increases cardiovascular risks. The calculator considers factors like age, sex, activity level, and health conditions to suggest a personalized value.
The calculation is based on recommendations from the National Heart, Lung, and Blood Institute (NHLBI) and Brazilian guidelines. For most people, the lower target (1500 mg) is ideal for strict blood pressure control. The upper limit (2300 mg) equates to about 1 teaspoon of table salt. The tool adjusts the target according to profile: for example, hypertensive individuals or those over 51 may benefit from the lower value.
Use this calculator when planning meals within the DASH diet, especially if you have hypertension, prehypertension, or a family history of heart disease. It is also useful for health professionals guiding patients. The result serves as a daily reference, not a medical prescription. Combine with other Ferramentas from UtilizAí, like the potassium and magnesium calculator, for a complete plan.
Common pitfalls: confusing sodium with salt (table salt is 40% sodium). Processed foods and ready-made seasonings hide high amounts. Gradual adjustment is more sustainable than cutting salt at once. People with kidney failure or taking certain medications (diuretics) should consult a doctor before changing sodium intake.
Frequently asked questions
What's the difference between the 1500 mg and 2300 mg target?
The 1500 mg target is recommended for stricter blood pressure control, especially for hypertensive individuals, African descendants, people over 51, or those with kidney disease. The 2300 mg is the general upper limit for healthy adults.
How can I track sodium in foods?
Read nutrition labels, which show sodium in mg per serving. Prefer whole foods and use natural seasonings like herbs and lemon. Food tracking apps also help monitor daily intake.
Is it safe to consume less than 1500 mg of sodium per day?
Values below 1500 mg can be risky, causing hyponatremia (low blood sodium), with symptoms like dizziness and confusion. Stay within the suggested range and consult a doctor before severe restrictions.
Is the sodium target the same for children and elderly?
Children have lower needs; the calculator adjusts by age. Elderly often require lower values due to higher hypertension risk. Always individualize with professional guidance.
Can I use the calculator if I don't have hypertension?
Yes, for prevention. The DASH diet is beneficial for everyone, and moderate sodium reduction helps avoid future issues. Ideally, even healthy people should not exceed 2300 mg per day.